High blood pressure? A simple equation

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High blood pressure? A simple equation: -1 kg = -1 mmHg.

Each kilogram lost equals a reduction in blood pressure of 1 mmHg, excess weight increases the work required for the heart to pump blood through the entire body. Keeping bodyweight in control is an important factor in reducing the risk of high blood pressure and therefore of cardiovascular disease. Adopting good and healthy eating habits is a fundamental step towards maintaining a healthy heart and controlling blood pressure, as recommended by the World Health Organization and scientific societies for hypertension management and prevention.

The relation between healthy diet and healthy heart is essential because the process of prevention begins in the kitchen!

Here are four simple rules to reduce weight and benefit the heart:

Avoid salt. A diet containing excessive amounts of salt can cause increased blood pressure. Processed foods such as hamburgers, sausages, salty snacks, tinned meat or vegetables, stock cubes, sauces and packaged foods all contain high levels of salt, and should therefore be avoided, choosing to consume more fresh fruit, vegetables, meat and fish instead. Simply removing salt from the diet for a month is sufficient to stop missing the taste of salt in foods.

Reduce fat. Consuming high levels of fat (especially saturated fat found in animal products) can increase levels of cholesterol in the blood, which can in turn increase the risk of heart attacks. It is especially important to avoid meat and dairy with a high fat content.

Eat more fruit and vegetables. These foods contain substances that help eliminate free radicals from the organism, which can cause damage to the blood vessels. Fruits and vegetables also contain potassium, a substance that can lower blood pressure.

Keep an eye on the scales. Food is needed to provide the body with energy, and it is important not to eat more than you use up in a day. It is well known that in order to lose weight you must eat less calories than you burn. The best way to lose weight is to eat less and burn more calories by increasing the amount of physical activity. Beware of low calorie diets: it is not recommended to begin a diet without recommendation from a doctor who can prescribe an adequate dietary regiment.

It is important not to exaggerate when working towards prevention or a cure, and AMICOMED helps you stay in control.[